Lower Back Exercises: The “Bird-Dog”

How can bird-dogs chase birds all day? They have good, strong backs and don’t suffer from low back pain.

Low back pain often results from weak muscles surrounding the spine. The Bird-Dog is an excellent low back exercise that gently strengthens the back muscles as well as the abdominal muscles.

The Set Up

• Fnd a nice soft surface and begin on your hands and knees.
• Your hands should be almost directly under your shoulders and your knees should be directly under your hips.
• Be sure that your head, neck and back form a straight line.
• Do not arch your back and do not let your back sag.
• Looking at your stance from the front, your shoulders should be level with each other.

Performing The Bird-Dog

• Start the movement by lifting on arm straight up from the floor, stopping when the arm is parallel to the floor.
• At the same time, lift and straighten the opposite leg until it is parallel with the floor as well.
• Pause briefly at the top of the movement, then slowly return your hand to the floor, keeping the arm straight the whole time.
• At the same time as you’re lowering your arm, bend your straightened leg and return the knee to the floor.
• Switch sides and repeat the movement.

Performance Tips

• Throughout the movement, be sure to eep your head, neck and back in a straight line and make sure you keep your shoulders level. Do not let your body twist.